F3 Knoxville

Tag: Gibbler

Four Corners

THE SCENE: Dry & cool & in the 30s.  Like your Q <cough>.
F3 WELCOME & DISCLAIMER: I’m still not a professional.  You are allowed to kiss Code Brown only, as he has been vaccinated.  But watch out for the beard.
WARM-O-RAMA: 

  • SSH IC x 25
  • Tie Fighters IC – 12 each leg
  • From the Baseline, across the car park:
    • High Knees, mosey back
    • Butt Kickers, mosey back
    • High Skips, mosey back
    • Bear Crawl, mosey back
    • Caraoca, Caraoca back.

THA-THANG:
There were lists of exercises at each of the four corners of the AO car park.  We ran a ladder – 1 side of the lot, then 2 sides, 3 sides, 3, 2, 1 – then did the next exercise on the list at that corner.  As a curveball – when the play list hit the right song we circled up and did said routine:

  • Queen – Bicycle Race – Freddie Mercury’s in time to the music with a Big Boy on every ‘Bicycle’, or ‘Bike’.
  • James Brown – Sex Machine – Start in Al Gore, then up-squat on every Get Up!  We switched up to Plank and Merkin at the Bridge, with added Pickle Pounders on “shake your money maker”.
  • Corner 1
    • Merkin x25
    • Carolina Dry Dock x25
    • Plank Jack (4ct)  x25
    • Jack Webb (1 merkin : 2 air press) up to 6
  • Corner 2
    • Big Boys x25
    • Hello Dolly (4ct)  x25
    • American Hammer (4ct)  x25
    • Flutters (4ct)  x25
  • Corner 3
    • Squat x25
    • Bonnie Blair x12 Each Leg
    • Lunge x12 Each Leg
    • Iron Mike x25
  • Corner 4
    • Rocky Balboas (4ct)  x25
    • Crab Jacks (4ct)  x20
    • SSH (4ct) x25
    • Get Ups x12

MARY:
We did Heels to Heaven, to Flower by Moby.  Heels at 6″- Heels to Heaven on “Green Sally Up”.
COUNT-OFF & NAME-O-RAMA
14 Strong
CIRCLE OF TRUST/BOM:
Goals are easy to set, but hard to achieve.  Instead I’ve been trying to make habits out of the behaviours of the person I want to be – I’m doing what thin people do, rather than set a goal weight.  Give yourself a micro-reward every time you carry out the behvaiour to help make the habit stick.  I’m putting an X on a chart of daily progress to see the days I managed to not eat a donut.
MOLESKIN:
Today’s playlist is here. Including Waffle House’s favourite, Madonna.
ANNOUNCEMENTS:
Bring in Trash Bags, Copy Paper and Napkins for Street Hope TN.

Rainbow Connection

THE SCENE: 50 with a steady drizzle.  Perfect weather (to head to the Pav-a-Lon!)
F3 WELCOME & DISCLAIMER You know the drill.
WARM-O-RAMA:
We get the music started early.  It’s time to celebrate Rainbow taking the shovel flag, so celebrate we shall.  Did you know Rainbow was named after his favorite My Little Pony? I did!  First song:  “Rainbow” by Sia from the My Little Pony, the Movie Soundtrack.  Did you know there was an actual My Little Pony Movie? I didn’t!

Let’s get the burpees out of the way, shall we?  Burpee ladder: SSHx 10; 2 burpees; BAC-forward x 10; 4 burpees; BAC-backerds x10; 6 burpees; ISW x 10; 8 burpees; Rockets x 10; 10 burpees.
THA-THANG:
As Robert Plant belts out “Rainbow” from his Digging Deep: Subterranea album (not exactly Now and Zen), we head climb another ladder: Run a lap around the pav-a-Lon building, perform a table row and dip.  Run another lap, completing 10 laps total.  After each successive lap, add a table row and dip up to 10 reps each.  Enjoy Kacey Musgrave singing her song . . .you guessed it, “Rainbow.”

As we finish the ladder, “Long Live Rock ‘N’ Roll” by Rainbow starts blaring.  Freshly energized as only heavy metal can do, we mosey at a fast clip to the Narthex.

At the Narthex, we mellow things out.  We’re descending a ladder of Froggy Squats then regular squats, starting at 10 each, down to 1.  It’s Froggy Squats + Rainbow celebration, so that means one song only:  “Rainbow Connection” by Kermit The Frog.

The Pax wets its feet from the Narthex to the Chapel, finding a dry spot on the floor, for a Hurricane Hoedown.  That’s flutter kicks x7 in seated position with hands over head, flutters x7 in reclining “power T” position, and then regular flutters x 7.  We work our way down from the set of 7 to 6, then 5 . . . .to 1, while we enjoy the pop stylings of Rainbow Kitten Surprise performing “American Shoes” followed by “Somewhere Over the Rainbow” by the big Hawaiian Ukulele dude Israel Kamakawio’ole.

Seeing that the far pavilion by the baseball fields was ocupado, we stayed put for some 25s of Merkins and BBS overwhelmed by even more Rainbow “Since You Been Gone.”  We mosey back in the rain to the vocal stylings of even more Ronnie James Dio and “Rainbow in the Dark” to the Pav-a-Lon, where we close out 3 minutes of high knee step ups and then 2 minutes of plank with Elvis crooning “Pocketful of Rainbows” (From the G.I. Blues movie, btw).

MARY:
I guess the planks should be here.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A conspiracy is an agreement between 2 or more people to act in harmony toward a common end.  While we think of that word in a negative context, being the AO Q has shown me it can be positive.  Many HIMs at the Asylum have conspired to act together to make us all better.  I’ve not been a leader so much as just a part of a conspiracy to lead.  Being part of that has humbled me beyond belief.  Rainbow has been part of the conspiracy for many years.  Now, he’ll be the one directing us.  I couldn’t be more excited for our AO than I am right now.  Thanks to all for pushing me to be better every day.
MOLESKIN:
More from the Q Source:  What is required for men to conspire with each other to move themselves and others toward Advantage?  Trust.  How do we gain trust?

1) Candor (i.e. honesty with ourselves and others);

2) Commitment (toward the common goal);

3) Consistency (showing up regularly so that others know they can count on you);

4) Contentment (demonstration of stability of emotion regardless of the situation);

5) Courage (to do what is uncomfortable – to challenge yourself and your brothers).

We have that in spades at the Asylum, men!
ANNOUNCEMENTS:
Please bring napkins, 55 gallon trash bags and copy paper for Hope House.  Also, Saturday at Sandy Springs Park, we have a new Maryville AO kicking off!).

Don’t stop truckin

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Mosey to Field 2 for some Krakken
cone in center of field. Cones at 4 corners and 2 on each sideline. Do exercise and qty listed at cone then run to center cone and more to next cone. Keep going till you do two laps or Q says stop. Exercises are:
Imperial walkers 3 ct  x25, merkins x40, SSHx50, , dry docks x40, low squats x20, dips on bench x20, wide Merkins x25,  toe touch planks x20
After completing 1st round run around the perimeter of field and then start second round.

Mosey back to the AO to play some memory. Make a match just do the exercise once and run down to the other end of the parking lot. Don’t make a match, do both exercises and run down to the end of the parking lot.

MARY:
Stuff on  the ground
COUNT-OFF & NAME-O-RAMA

6 pax quidditch not tagged

CIRCLE OF TRUST/BOM:
Make a list of how you serve others. Are you happy with it? Is your obituary going to be a few sentences or a few paragraphs?
MOLESKIN:

this week I was asked why we do back blasts. And my answer was so people can see what we did and pretend like they’re going to do it at home if they missed. Or people want to see who was at the work out, or they would like to use it another time, or for no reason at all. I told him I’d like to do backblast because I like to write all kinds of weird stuff like the fact I saw a cat that was the largest cat I’ve ever seen this morning. It was white with black spots. it looked like a friendly cat. If I was a cat I think we would be friends. I often wonder about being a cat myself. What would I look like. Would I have a personality like a cat or would I have a personality like a dog. I think I would like to be a cat with a dogs personality. I think that would be funny. Do you like funny things? I like to laugh. Laughing is good. Ha Ha Ha Ha Ha Ha Ha Ha Ha. Do you like soup? Soup is delicious. I’m just kidding I don’t like soup. I like sandwiches. F3 is fun except for when it’s really hard. Then it’s not so much fun. Sometimes I feel like I’m a bird and I can fly way. Again I am kidding, birds creep me out, I’d much rather be a dragon. I hope you have enjoyed reading this. Adios amigos.

ANNOUNCEMENTS:
Meal train- Butters, Maryville launch

Monday Grinders

THE SCENE
43, breezy with a little rain towards the end


WARM-O-RAMA
25 SSH
12 Tempo Squat
10 Baby Arm Circles Fwd
10 Baby Arm Circles Bkw
12 Imperial Squat Walkers
20 4ct Rocky Balboas
12 Tempo Merkins

 

THA-THANG
Line up along one side of parking lot

Jelly Legs
Start on one side of parking lot.
R1: Hold squat position for 10 count, perform 10 squats, run to other side, do 2 Burpees run back
R2: Hold squat position for 20 count, perform 20 squats, run to other side, do 4 Burpees run back
R3: Hold squat position for 30 count, perform 30 squats, run to other side, do 6 Burpees run back
R4: Hold squat position for 40 count, perform 40 squats, run to other side, do 8 Burpees run back

Line up on the side of the parking lot opposite the CMUs and partner up with Battle Buddy.

 

Grinders
Battle Buddy 1 lunges to the first cone (12 lunges total) then sprints to 2 second cone, does 3 reps of the exercise and lunges back to where he started while Battle Buddy 2 is jumping air rope. Switch.

Each round increase by 3 reps until each man does a total of 15 reps.

Exercises are:
Rd 1 = Curls
Rd 2 = Over Head Press

Line up at the base of the hill next to the parking lot.

 

Merkin Hill
Run up and down hill doing the following:

R1: Start at bottom of hill with 15 HR Merkins, run to top and do 15 4ct Flutter Kicks, run to bottom
R2: At the bottom of hill do 10 HR Merkins, run to top and do 10 4ct Flutter Kicks, run to bottom
R3: At the bottom of hill do 5 HR Merkins, run to top and do 5 4ct Flutter Kicks, run to bottom

 

MARY
25 4ct American Hammers
20 4ct Hello Dollys
ATMs

 

COT/BOM
21 PAX including 1 FNG (Cloud 9)

Proverbs 4:23 – “Above all else guard your heart (i.e. your mind, will, and emotions), for it is the wellspring of life.”

BLUF – Guard your mind, set your standard and don’t quit. We are not meant to simply coast through life, we meant see every day as an opportunity to get better and make a difference. Life isn’t measured by failure or success, it’s measured by impact.

 

Punxsutawney Skunk

THE SCENE: Chilly with a touch of ice.  Around 30 degrees at circle up
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

20 SSH on 4ct, 10 Plank Jacks on 4ct, 10 Tempo Merkins, A little this and that, Jog the lot, Rocky B’s x20, Mosey back and Grab a CMU

THA-THANG:
Mosey with CMU to pavilion for 20 table rows and 20 dips.  Pick up the CMU and mosey to Circus Maximus.  There perform 5 rounds of 2 sets of exercises (50 reps each) then take a lap.

Round 1: 50 OH PRESS, 50 LBC, 1 LAP

Round 2: 50 CURLS, 50 JUMP SQUATS, 1 LAP

Round 3: 50 MERKINS, 50 SQUATS, 1 LAP

Round 4: 50 ROWS (25 EACH ARM), 50 HEEL TOUCH, 1 LAP

Round 5: 50 DRY DOCKS, 50 SKATERS, 1 LAP

With time left just pick a round or mix and match

Mosey back to pavilion for 20 table rows and 20 dips

Put back the CMU’s and mosey to Little Everest for 2 rounds of 20 4ct Flutter kicks then run to top (Rinse and Repeat)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My bom was interrupted by two skunks doing what two skunks do when they are married and love each other very much.  Basically, the BOM was that we all have a purpose that God has laid out for us.  So live with purpose and pursue your creator.